Parallel Bar Dip

Setup

1. Stand between parallel bars, gripping them firmly with a neutral grip.
2. Push up to extend your arms, lifting your feet off the ground.
3. Lean slightly forward for chest emphasis, or keep upright for triceps.

How to perform the Parallel Bar Dip

1. Slowly lower your body by bending your elbows.
2. Descend until your shoulders are below your elbows.
3. Keep your elbows tucked close to your body.
4. Push back up by extending your arms.
5. Finish by locking out your elbows at the top.

Trainer form cues

• Maintain a slight forward lean for chest activation.
• Keep your core tight throughout the movement.
• Control the descent, don't just drop.
• Eyes straight ahead, neutral neck alignment.
• Scapulae should retract and depress at the bottom.

Common mistakes

• Going too low: Can put stress on the shoulders. Only go as low as comfortable.
• Flaring elbows out: Reduces triceps activation and can strain shoulders. Keep elbows tucked in.
• Not controlling the negative: Leads to momentum-based lifts. Control the lowering phase.
• Shrugging shoulders: Elevates stress on the neck. Keep shoulders down.
• Partial range of motion: Limits muscle engagement. Strive for full lockout and deep descent.

Muscles worked

Primary: Chest, Triceps, Shoulders

Secondary: Forearms, Core

Recommended rep ranges

Breathing and tempo

Breathing: Inhale as you lower your body, and exhale as you push back up to the starting position.

Tempo: 2-1-2-0

Parallel Bar Dip FAQs